Team DC :: Ask the Expert

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ask the expert ------------------------------ Steven Reichert Certified Personal Trainer www.stevenreichert.com			SUBMIT YOUR QUESTION TO STEVEN NOW!

Have a fitness or sports-related question rattling around in your brain? Ask Steven and your question could be answered here and published in the next edition of the Team DC SportsGram. Submit your questions to expert@teamdc.org.			ABOUT STEVEN REICHERT Personal trainer Steven Reichert works privately with clients who want to reach their fitness goals. Steven helps clients build muscle strength, increase cardiovascular endurance, change body composition, and improve sports performance. Steven is a competitive athlete and has a successful record of 10 years training experience. He has a high-energy, creative coaching style to inspire clients to push through obstacles. Steven can be reached at 202-232-1773.

Q: What are the benefits of varying your workout routine? A: Individuals should consider varying their exercise routines for two fundamental reasons: (1) to prevent boredom associated with doing the same things workout after workout and (2) to avoid or delay reaching a plateau in workout performance and, subsequently, training results. Research has shown that adding variety to an exercise program can improve adherence. Exercise scientists at the University of Florida observed that individuals who modified their workouts every two weeks over an eight-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise programs when compared to individuals who followed the same workout regimens week after week. Varying your exercise routine can also help you stay physically challenged. Many of the body's physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks. If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus. back to top

Q: What is "over-training," and what are some easy-to-recognize symptoms? A: Overtraining is a term that is used to express a situation when an imbalance occurs between training and recovery. The symptoms of overtraining can vary from one individual to another. Overtraining, however, frequently involves one or more of the following common signs or symptoms: Impaired physical performance Reduced enthusiasm and desire for training Increased resting heart rate (i.e., your heart rate taken first thing in the morning before getting out of bed) Increased resting blood pressure Chronic muscle or joint soreness Increased incidence of musculoskeletal injuries Increased incidence of colds and infections Impaired recovery from exercise (e.g., heart rate remains elevated well after the completion of a bout of exercise) Increased perceived exertion during your normal workouts Reduced appetite Dramatic weight loss Disturbed sleep patterns Increased depression, irritability, or anxiety back to top